(Specialty warm-up: 5 empty bar press + 2/1000, 1 squat complex @ bumper plate, 5 kettlebell high pull + Goblet catch) Press: 1 x 5 @ 50% of 2RM, each with full, stopped 2/1000 overhead 3 x 7 @ (up to) 65% of 2RM 1 x 9 @ 50%, each with full, stopped 2/1000 overhead If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause… don’t guess. Then, 7 rounds of: 3 Kettlebell high pull + Goblet catch @ as heavy as possible in each set 3 Squat complex (Scaled to ability in each round) 3 Pull-up (Scaled to ability in each round) :30 sec. rest/ assessment (next-round decisions are made here) 3 Chin-up 3 Burpee :30 sec. rest (composure is recovered here) Kettlebell high pull + Goblet catch: Focus here is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate. Remember that each lift- not simply each set- starts braced and rooted, and that the "first pull" is slow and heavy, and then full-speed and violent from knees-up. Don't cash out early by attempting to pull with max velocity and ferocity straight from the ground. It seldom works, and odds of success lessens as weight increases. Squat complex: 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep. Squat complex weight is self-scaled, and should pose a significant challenge in each round; Sound goal is no less than 1/4 BW, and up to 1/2. Each rep should be difficult, violent, and positionally sound. Kettlebell is held in the Goblet position, bumper plate is held and kept at chest level. Sound position and full range of motion govern weight- in all variations, and especially in the jump squat. If chosen weight or attempted pace compromises either, adjust immediately and continue safely. Strategize workspace in order to keep transitions efficient, and immediate. And finally, "Time under tension": 5 x 20 yd. Farmer walk @ as heavy as possible in each, no more than one put-down during 5 x 10 Mace front pendulum @ (minimum) 12kg. W, 14kg. M 25 "Prison" Abmat sit-up (slow and hard) + 15 calories Airdyne/ equivalent @ cool-down pace +
"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.